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8 week keto diet plan

8 Week Keto Diet Plan

What is the 8 Week Custom Keto Diet Plan About?

By now, most of us have heard about the incredible results people are getting on the ketogenic diet. Studies even show the beneficial effects of a ketogenic diet, which include having the ability to significantly reducing body weight and body mass index, decreasing your level of triglycerides, bad cholesterol and glucose, and increasing the level of healthy cholesterol. However, transitioning into a new diet is rarely an easy process. This is why most people fail to lose weight when trying to do so, according to studies. New diets take a lot of time, research, planning and prep before you even bring the willpower factor into play.

8 week keto diet plan

8 Week Custom Keto Diet Plan is a comprehensive program designed to help people transition into the ketogenic diet without all the stress, hard work, research, and planning that comes with a diet change. All of that is already done for you, based on the personal preferences, goals and lifestyle you provide. Then, it puts all of this together in a fully personalized 8-week keto meal plan that is designed specifically for you.

With this meal plan, you receive meal-by-meal recipes for every day for a full 8 weeks. Each recipe is selected for you based on your food preferences and goals, and comes with a breakdown of nutrition so you can see why it is beneficial for you.

As you may have guessed, everything in the 8 Week Custom Keto Diet Plan is also keto-friendly. So, you receive low-carb, high-fat recipes that you like that will gradually transition your body into ketosis, so you can start shedding weight and improving your health.  Each recipe also comes with an appetizing photo, which allows you to see what you’ll be eating. If you don’t like a meal provided to you in your meal plan, you can opt to swap it out for something else with a simple click of a button.

In addition to the fully personalized meal plan, the program also provides you with incredible information about transitioning into the ketogenic diet. It also comes with several bonus keto-friendly cookbooks. So, not only do you have the 8 weeks covered with the meal plan, but you also receive all types of keto-friendly recipes that you can continue with after the 8-week period. I’ll explain more details of the program as a whole in just a moment.

Everything is digital as well, meaning you receive immediate access as soon as you purchase. You just sign in and everything is already put together for you in your customized meal plan. The cookbooks can also be downloaded right onto your smartphone, tablet, laptop or desktop computer for optimal convenience. This is particularly beneficial at the grocery store, as you don’t have to lug around a cookbook or write down your recipes and ingredients just to go shopping. Simply access the recipes on your tech device and it’s already there for you.

Now, if you aren’t sure the ketogenic diet is for you or that this program is as comprehensive and personalized as you would like, you can try it risk-free. It comes with a 60 Day Money Back Guarantee, so if you choose to give up on your health and weight loss goals and go back to your current regime, then that option is there for you. Keep in mind, the ketogenic diet is scientifically proven to be an effective way to lose weight and improve your health.

Quick Overview of the 8 Week Custom Keto Diet Plan

8 week keto diet plan 2

8 Week Custom Keto Diet Plan is a comprehensive program designed to help people successfully transition into the ketogenic diet. It’s based on avoiding the major roadblocks that make it so difficult for people to begin and stick with a new diet – lack of information, personalization, flavor, options, and resources. With this program, it does all of the preparation and planning for you, so you don’t expend all of your motivation and energy before the diet change even begins.

It starts off by providing you with all types of quality information to help you understand the in’s and out’s of the ketogenic diet. This covers the definition of keto, the benefits, blood pressure, keto-friendly goods, how it works, how to get started, tips, hacks, and much more.

Then, it puts all of this into a fully personalized keto-friendly meal plan. You input your information about your lifestyle, current body, goals, activity levels and food preferences. The program then goes through and finds the perfect recipes for you for every meal for 8 weeks based on the information you entered.

keto infographcs

In addition to this, you also receive much more. Here’s a sneak peek at what you get:

  1. Keto 101 Video and eBook
  2. Your Customized Keto Diet Plan
  3. Keto Bacon Recipes
  4. Keto Fat Bombs
  5. Keto Party Snacks
  6. Keto Superfood Smoothie Recipes
  7. Keto Peanut Butter Threats
  8. Keto Savoury Foods
  9. Keto Chocolate Treats
  10. Keto Desserts
  11.  Keto Cookies
  12. Fast Keto Recipes

As you can see, the program is much more than a vast collection of the most delicious keto-friendly recipes. It serves as your personal keto coach, offering you a collection of videos and resources that will guide and support you along the way. The Keto 101 Video and eBook section provide you with everything you could ever need or want to know about keto. Have a question? You can watch the “What is the Ketogenic Diet” video. Want to know how keto can help your blood pressure? Tune into the “Keto Diet and Blood Pressure” video. Whether you’re a beginner or a self-proclaimed keto expert, the 101 Keto Video and eBook series has you covered with everything from the keto basics to keto tips, hacks and conclusions. Here’s a more detailed look at the topics:

  1. An A-Z of Everything You Need to Know About the Ketogenic Diet
  2. Introduction to Keto
  3. What is the Ketogenic Diet
  4. Benefits of the Ketogenic Diet
  5. Keto Diet and Blood Pressure
  6. What Do I Eat On a Keto Diet
  7. How Does the Keto Diet Work for Weight Loss
  8. Getting Started on the Keto Diet
  9. Keto Recipes
  10. Keto Tips, Hacks and Conclusion

And here are the features you’ll get with your customized keto diet plan:

  • Shopping lists for each week
  • Day-to-Day recipes for breakfast, lunch, dinner and snacks
  • Nutritional breakdown of every recipes and meal
  • Portion sizes
  • Option to swap meals that don’t appeal to you
  • 11 cookbooks
  • 60 Day Money Back Guarantee

In addition to all of the goodies you receive with the customized keto diet plan, the program also comes with incredible resources to make the process even easier. This includes things such as pre-made grocery shopping lists for each week that coincide with what is on your customized keto diet plan and detailed nutritional breakdowns that go over the amount of carbs, protein and fats you receive with each recipe and meal.

The really interesting thing that makes this program even more unique than it already is that you can easily swap out any recipe you choose. So, if you dislike a certain recipe or maybe you have a particular craving on a day, you can simply choose something else and get other options that fit your plan.

video tour

Advantages of the Program

The first advantage that really stood out to me is how much time and research has been put into the Custom Keto Diet Plan. All of the hard work that is required before even starting a new diet has already been done for you and put together into a plan. You get to save all of your effort for the actual dieting process, which is an amazing benefit. Transitioning into the keto diet, for most people, is a lifestyle change. So, it was nice having the program downloaded right onto my tech devices. I never had to worry about not knowing what to do or what to eat.

Having the program supported by a money-back guarantee is also nice. Sure, there are tons of studies supporting keto, but you still don’t know if it’s for you until you try it. The money-back-guarantee allows you to do that, risk-free for two months.

Conclusion

8 Week Custom Keto Diet Plan makes it easy for people to successfully, effortlessly, and easily transition into the ketogenic diet. It’s a fully customizable meal plan that is created solely for each individual based on their food preferences, age, height, weight, and weight loss goals. It even comes with a 60 Day Money Back Guarantee, so you can try it out risk-free.


 

 

 

 

meat and poultry

7 day keto plan

The ketogenic diet has become popular.

Studies have found that this very low carb, high fat diet is effective for weight loss, diabetes, and epilepsy (1, 2, 3).

There’s also early evidence to show that it may be beneficial for certain cancers, Alzheimer’s disease, and other diseases, too.

Still, higher quality research on the diet is still needed to determine its long-term safety and efficacy (1, 4, 5).

A ketogenic diet typically limits carbs to 20 to 50 grams per day. While this may seem challenging, many nutritious foods can easily fit into this way of eating.

Here are some healthy foods to eat on a ketogenic diet.

  1. Seafood

custom keto diet

Fish and shellfish are very keto-friendly foods. Salmon and other fish are rich in B vitamins, potassium, and selenium, yet virtually carb-free (6).

However, the carbs in different types of shellfish vary. For instance, while shrimp and most crabs contain no carbs, other types of shellfish do (7, 8).

While these shellfish can still be included on a ketogenic diet, it’s important to account for these carbs when you’re trying to stay within a narrow range.

Here are the carb counts for 3.5-ounce (100-gram) servings of some popular types of shellfish (9, 10, 11, 12, 13):

clams: 4 grams / mussels: 4 grams / octopus: 4 grams / oysters: 3 grams / squid: 3 grams

Salmon, sardines, mackerel, and other fatty fish are very high in omega-3 fats, which have been found to lower insulin levels and increase insulin sensitivity in people who have overweight and obesity (14).

In addition, frequent fish intake has been linked to a decreased risk of disease and improved cognitive health (14, 15).

The American Heart Association recommends consuming 1 to 2 seafood meals every week (16).


SUMMARY: Many types of seafood are carb-free or very low in carbs. Fish and shellfish are also good sources of vitamins, minerals, and omega-3s.


  1. Low-carb vegetables

low carb vegetables

Non-starchy vegetables are low in calories and carbs, but high in many nutrients, including vitamin C and several minerals. Vegetables and other plants contain fiber, which your body doesn’t digest and absorb like other carbs.

Therefore, look at their digestible (or net) carb count, which is total carbs minus fiber. The term “net carbs” simply refers to carbs that are absorbed by the body.

Note that net carbs and their effects on the body are somewhat controversial, and more research is needed.

Many vegetables contain very few net carbs. However, consuming one serving of “starchy” vegetables like potatoes, yams, or beets could put you over your entire carb limit for the day.

The net carb count for non-starchy vegetables ranges from less than 1 gram for 1 cup of raw spinach to 7 grams for 1 cup of cooked Brussels sprouts (17, 18).

Vegetables also contain antioxidants that help protect against free radicals, which are unstable molecules that can cause cell damage (19, 20).

What’s more, cruciferous vegetables like kale, broccoli, and cauliflower have been linked to decreased cancer and heart disease risk (21, 22).

Low carb veggies make great substitutes for higher carb foods.

For instance: cauliflower can be used to mimic rice or mashed potatoes

“zoodles” can be created from zucchini spaghetti squash is a natural substitute for spaghetti

Here are some examples of keto-friendly vegetables to include in your eating plan.

Keto vegetable list:

asparagus / avocado / broccoli / cabbage / cauliflower / cucumber / green beans / eggplant /kale / lettuce / olives / peppers (especially green) /spinach / tomatoes / zucchini


SUMMARY: The net carbs in non-starchy vegetables range from 1 to 8 grams per cup. Vegetables are nutritious, versatile, and may help reduce the risk of disease.


  1. Cheese

There are hundreds of types of cheese. Fortunately, most are very low in carbs and high in fat, which makes them a great fit for a ketogenic diet.

One ounce (28 grams) of cheddar cheese provides 1 gram of carbs, 6.5 grams of protein, and a good amount of calcium (23).

Cheese is high in saturated fat, but it hasn’t been shown to increase the risk of heart disease. In fact, some studies suggest that cheese may help protect against heart disease (24, 25).

Cheese also contains conjugated linoleic acid, which is a fat that has been linked to fat loss and improvements in body composition (26).

In addition, eating cheese regularly may help reduce the loss of muscle mass and strength that occurs with aging.

A 12-week study in older adults found that those who consumed 7 ounces (210 grams) of ricotta cheese per day experienced less muscle mass and muscle strength loss over the course of the study than others (27).

Here are some cheeses that are lower in carbs for a keto diet.

Keto cheese list:

blue cheese / brie / camembert / cheddar / chevre / colby jack / cottage cheese / cream cheesefeta / goat cheese / halloumi / Havarti / Limburger / manchego / mascarpone / mozzarella /muenster / parmesan / pepper jack / provalone / romano / string cheese / Swiss


SUMMARY: Cheese is rich in protein, calcium, and beneficial fatty acids, yet contains a minimal amount of carbs.


  1. Avocados

avocados

Avocados are incredibly healthy; 3.5 ounces (100 grams), or about one-half of a medium avocado, contain 9 grams of carbs.

However, 7 of these are fiber, so its net carb count is only 2 grams (28).

Avocados are high in several vitamins and minerals, including potassium, an important mineral many people may not get enough of. What’s more, a higher potassium intake may help make the transition to a ketogenic diet easier (29).

In addition, avocados may help improve cholesterol and triglyceride levels.

One study found that participants eating one avocado per day had beneficial effects for their cardio‐metabolic risk factors including lower levels of LDL (bad) cholesterol. (30).


SUMMARY: Avocados contain 2 grams of net carbs per serving and are high in fiber and several nutrients, including potassium. In addition, they may help improve heart health markers.


  1. Meat and poultry

meat and poultry

Meat and poultry are considered staple foods on a ketogenic diet.

Fresh meat and poultry contain no carbs and are rich in B vitamins and several important minerals (31, 32).

They’re also a great source of high-quality protein, which has been shown to help preserve muscle mass during a very low carb diet (33, 34).

One study in older women found that consuming a diet high in fatty meat led to HDL (good) cholesterol levels that were 5% higher than on a low fat, high carb diet (24).

It’s best to choose grass-fed meat, if possible. That’s because animals that eat grass produce meat with higher amounts of omega-3 fats, conjugated linoleic acid, and antioxidants than meat from grain-fed animals (35).


SUMMARY: Meat and poultry do not contain carbs and are rich in high-quality protein and several nutrients. Grass-fed meat is the healthiest choice.


  1. Eggs

eggs

Eggs are one of the healthiest and most versatile foods on the planet.

One large egg contains less than 1 gram of carbs and about 6 grams of protein, making eggs an ideal food for a ketogenic lifestyle (36).

In addition, eggs have been shown to trigger hormones that increase feelings of fullness and satiety (37, 38).

It’s important to eat the entire egg, as most of an egg’s nutrients are found in the yolk. This includes the antioxidants lutein and zeaxanthin, which help protect eye health (39).

Although egg yolks are high in cholesterol, consuming them doesn’t raise blood cholesterol levels in most people. In fact, eggs appear to modify the size of LDL particles in a way that reduces the risk of heart disease (40).


SUMMARY: Eggs contain less than 1 gram of carbs each and can help keep you full for hours. They’re also high in several nutrients and may help protect eye and heart health.


  1. Coconut oil

Coconut oil has unique properties that make it well suited for a ketogenic diet.

To begin with, it contains medium-chain triglycerides (MCTs). Unlike long-chain fats, MCTs are taken up directly by the liver and converted into ketones or used as a rapid source of energy.

In fact, coconut oil has been used to increase ketone levels in people with Alzheimer’s disease and other disorders of the brain and nervous system (41).

The main fatty acid in coconut oil is lauric acid, a slightly longer-chain fat. It has been suggested that coconut oil’s mix of MCTs and lauric acid may promote a sustained level of ketosis (42, 43).

What’s more, coconut oil may help adults with obesity lose weight and belly fat.

In one study, men who ate 2 tablespoons (30 mL) of coconut oil per day lost 1 inch (2.5 cm), on average, from their waistlines without making any other dietary changes (44, 45).

For more information about how to add coconut oil to your diet, read this article.


SUMMARY: Coconut oil is rich in MCTs, which can increase ketone production. In addition, it may increase metabolic rate and promote the loss of weight and belly fat.


 

custom keto diet

Benefits of keto diet

Keto is everywhere; it’s the new buzzword, the new favorite among those looking to shed pounds, and the new hate victim of the food-pyramid-spouting-eat-your-whole grains mainstream medical industry. The keto diet, while it is not the magic cure-all for every single disease on the planet, does a pretty dang good job at being the potential causer of healing many horrible conditions. So let’s cut through the science, separate fact from fiction, and look at the benefits of the keto diet. 

Benefit #1: Weight Loss

Okay, so this one isn’t so astounding, but it is one of the most common reasons people embark on the keto diet. So why is weight loss usually so easy on the ketogenic diet instead of other regular diets? For all of the following reasons:

  • The keto diet is composed of approximately 75% fat, 20 % protein, and 5% or less carbohydrates. The high-fat content and lack of sugar means diminished cravings, lack of blood sugar swings and binges, and increased satiation. Increased satiation=eating less. Many people also have food sensitivities to grains, even gluten-free ones, so eliminating them may lead to an increased ability to absorb minerals like magnesium and potassium, which in turn means your body is more nourished and you have fewer cravings  

best keto foods

  • Ketones. When your blood sugar is running low, your body turns to its glycogen stores for energy. Typically glycogen stores house about 2000 calories of “backup” energy for when you run out of glucose. Like the intelligent machine it is, your body depletes the glycogen stores and then turns to your own body fat for fuel. 

IMPORTANT: The ketogenic diet is not a free-for-all eat however much cheese or super low-carb fat bomb treats you want diet. If you are eating way more calories than you need, you will not lose weight. So focus on keeping your diet around fatty cuts of grass-fed meat, butter, eggs, avocados, lots of green veggies and cruciferous, and be modest with the keto desserts, dairy, and sweets. 

Benefit #2: Brain Function 

A poorly functioning brain, as you may have already experienced, leads to lessened work productivity, which in turn means an unhappy boss, lack of job satisfaction, sugar cravings for energy, and depression. It’s a horrible domino effect. The original ketogenic diet was formulated by Dr. Russell Wilder in the early 20th century to treat epilepsy. The success rate was phenomenal and it is still used today to treat epilepsy and other brain disorders. Research also indicates that ketones are more efficient brain fuel than glucose. 

keto fruits

Benefit #3: Potential Cancer Benefits 

One study showed implementing the ketogenic diet led to a dramatically increased survival time and slower tumor growth. 

Benefit #4: Reduced Blood Sugar and Insulin 

Since carbohydrate intake is limited, blood sugar and insulin levels are lowered. This is particularly important for people with type 2 diabetes, which causes a buildup of glucose in the bloodstream. The keto diet can be used to reduce or eliminate the need for diabetic insulin injections.

Benefit #5: Reduced Triglycerides 

keto infographics 2

Fat subunit molecules called triglycerides normally circulate in your bloodstream. High levels of triglycerides are a significant risk factor in the development of heart disease. In the keto diet, because fat is being burned for energy, the number of triglyceride molecules in the bloodstream decreases, reducing the risk of heart disease.

Benefit #6: Improved Cholesterol 

“Bad” (LDL) cholesterol is another risk factor for heart disease. Too much bad cholesterol in your bloodstream builds up in your arteries, narrowing them and causing atherosclerosis, a type of heart disease. The keto diet reduces bad cholesterol levels while increasing the level of “good” (HDL) cholesterol in your body.


Conclusion

If you’re reading this article now, chances are you are in some sort of pain, whether physical and/or mental (being overweight, struggling with autoimmune disorders, thyroid disease, fatigue, brain fog) and want to change. Use this information, don’t just skim through it and store it in the back of your brain and say “that’s nice for some people”, motivate yourself to change.


 

 

 

13 New Workouts To Get You Fit

The fitness industry is clearly making up for a lost time as we’ve got an abundance of news to tell you about! Back with a bang, there are new launches left right and centre to get you fit for summer, from studio launches, newly released classes, online platforms and more.

Boxcentric
Fancy getting into boxing? Tucked in a mews off Knightsbridge, Boxcentric is the brand new boutique boxing and combat club founded by champion boxers with the most in-depth knowledge of the sport. A level up from ‘boxercise’ fusion classes, Boxcentric’s approach to training will allow you to hone in on form to help you nail your technique. Boxcentric are all about building a close-knit community of members who will thrive off everything the club has to offer. Once joined up, each member is given an InBody Health Scan, bespoke DNA Nutrition testing, a functional movement screen and a personalised programme focused on their personal goals. Complete with a 16ft boxing ring, state-of-art strength and cardio equipment and nutrition bar, Boxcentric blurs the line between a traditional boxing gym and a luxury boutique fitness studio. With a range of small-group classes including Boxology, Muay Thai, Brazilian Jiu-Jitsu and Dance-Combat fusion on offer, members will learn new skill and progress. Tried and tested by H&H, Boxcentric is definitely one of the latest launches in the industry to get excited about. The team instantly make you feel so welcome, the studio has been designed to perfection and working with real professionals from the boxing world makes the experience all the more thrilling!

Ten Health & Fitness Notting Hill Gate
TEN Health and Fitness have finally made it to the magic number with their 10th studio which seems so fitting! If you’re not familiar with TEN, they bridge the gap between the fitness and medical sector, specialising in dynamic Reformer Pilates, PT, physiotherapy, massage and clinical rehabilitation, making it the ultimate wellness destination. Looking at a 360 approach to not just fitness but more importantly your health, TEN is more than just your average studio. Think of it as the place to visit for a full-body MOT! The newest location, at Notting Hill Gate, houses everything you need to perform at your best, under one roof. What we love most about TEN is they have changed the stereotype for health clinics with their fresh modern approach, from the sleek design-led interiors to the studios flooded with natural light. TEN’s philosophy is based on nurturing the body, helping you to feel longer, leaner and more aligned after every visit.

KOBOX Waterloo
KOBOX has got to be one of London’s trendiest boxing studios. A far cry away from your spit and sawdust style boxing club, KOBOX is where fight club meets nightclub! Opening its doors in Waterloo, KOBOX’s fifth location will bring the same energy and good vibes that the studio is renowned for. Sticking with their signature 50-minute high-intensity classes, the session is broken down into two parts; the first half will focus on a 6-punch boxing combination and the other half you’ll be working up a sweat with a range of functional training exercises. Whether you fancy yourself as the next AJ or you’re a complete newbie to boxing, all are welcome at KOBOX, what matters is the hard work you put in!

KARVE
Fancy working out like a New Yorker? KARVE is the luxury loft style studio, inspired by the Big Apple! Utilising the Reformer, KARVE’s signature high-intensity, low-impact ‘Transformer Pilates’ will teach new training methods. With Pilates at its core, the 50-minute class is designed to ‘karve’ both the body and mind through building slow-twitch muscle fibres to increase body strength and drive the metabolism. The resistance-based movements will be amplified to ensure transformational results, hence why they call it Transformer Pilates! KARVE’s finishing touch involves five minutes of endorphin-fuelled mindfulness and breath work at the end of the session to unwind and take a moment before heading back into our busy lives. The studio is by far one of London’s most trendy locations, with dim lighting throughout, interiors that give contemporary NY apartment vibes, soundtracked by an eclectic playlist, KARVE have nailed the atmosphere. Equally the quality of the classes are second to none, we certainly felt the burn the next day and are hungry for more of what KARVE has to offer!

Nobu Pilates
Nobu Pilates might just be the chicest way to workout! Suitable for all levels, Nobu Pilates’ 55-minute classes have been designed to help guests feel energised and balanced. Each workout is fun and challenging in equal measures which is one reason we are completely hooked! Creating a fusion of Pilates through a range of mediums on the Reformer including Power, Precision and Pure Pilates, the space is a first for the globally renowned restaurant and hotel mogul. Incorporating unique elements such as the jump board choreography for a sprinkle of up-tempo moves, Nobu Pilates will push you that little bit extra to build strength, length and endurance. Giving everything you could want from a studio and more, Nobu offers lively energy, motivating instructors, top-quality equipment, beautiful interiors and most of all, results-driven sessions that leave you feeling your best, both physically and mentally!

Obtain
On a mission to make fitness more inclusive to all, Obtain is the brand new online platform that will take your workouts to the next level. Whether you’re in the mood for HIIT, spin, yoga, boxing, strength or dance, Obtain has you covered…just think of it as the Netflix of fitness! Obtain have adopted a fresh (and much needed) approach to fitness, leaving stereotypes behind and proactively recruiting trainers from diverse backgrounds, no matter how chiselled their abs are! Bringing in a range of instructors to find the one that relates to you, Obtain are committed to curating sleek, high-quality workout content that not only makes you feel great but gets you coming back for more, helping you stay on track of your fitness goals.

Rowbots City
Opening their 2nd studio in the heart of Liverpool Street’s Broadgate Quarter, Rowbot’s newest location is exactly what we’ve been missing during the countless lockdowns. Bringing high energy workouts, the studio follows Rowbots signature rowing-HIIT style classes which guarantee results. Owned by none other than football legend Gareth Bale, you know these classes mean business if they’ve got anything to do with him. With more spacious facilities, Rowbots City has a new Reboot Bar for post-workout shakes curated by expert nutritionists. Expect pumping music, low lighting and all the energy!

MoreYoga
London’s largest yoga studio brand, MoreYoga is opening four new studios across the capital in Elephant & Castle, Uxbridge, Blackwall and Blackhorse Road, Walthamstow. MoreYoga’s ethos of inclusivity, equality and diversity has brought affordable and accessible yoga into high streets across London, giving everybody from all walks of life the chance to experience the euphoric benefits of yoga. Keeping classes authentic, MoreYoga gives customers a real feel for the practice with inspiring teachers from a range of backgrounds. Focusing on spirituality and connection, MoreYoga believes in the power of community and the importance of living life well so customers can thrive.

LIFT Core Collective
New to Core Collective’s roster of classes, LIFT is designed to sculpt, tone and build endurance. Targeting all major muscle groups using functional strength and resistance training, this 45-minute session will leave you feeling stronger. This class slows the tempo down, focusing on time-under-tension using dumbbells and kettlebells. The trainers will be watching closely to make sure you ace that technique, completing every moment with great form to get the most out of each exercise. If you’re an adrenaline junkie, don’t worry, they’ll also be some heart raisers sprinkled in, to ensure you’re getting that metabolic burn in your workout.

UN1T Holborn
UN1T, London’s strength and conditioning oriented studio, have opened their doors in Holborn with their second location. Kitted out with a new smoothie bar supplied by KIN Nutrition plus all the gym equipment you could dream of, the new studio ticks all the boxes for a hardcore workout. Masters in strength and conditioning training, UN1T’s take on classes is sure to get you results. Their training method is a structured program based on science and mimics the same system that athletes use to achieve results. Foundational and functional, UN1T classes focus on the basics: building strength, muscular endurance and mobility.

Digme Reignite Challenge
After months of at-home fitness, Digme are back to kickstart your summer with their Reignite Challenge. Chose from either bronze which is 4 weeks, silver which is 8 weeks or gold 12 week challenge where you will complete 3 HIIT classes per week. Taking place at selected Digme studios including Bank, Covent Garden, Fitzrovia, Ealing and Oxford, this challenge is designed to REIGNITE your fire! 

FLEX Barre
Luxury boutique studio FLEX, located in the heart of Chelsea, is the antithesis to the dark and hectic workouts of your usual boutique studio. Instead, FLEX hones in on flexibility and strength with a range of classes to suit you. New to their timetable, FLEX has introduced Barre classes! Inspired by the elements of ballet, yoga and Pilates, FLEX’s barre sessions focus on low-impact, high-intensity movements designed to strengthen your body in ways that few other workouts can.

Fly LDN- Bootycamp & Deep House Stretch
FLY LDN has introduced two new classes to their Aldgate studio. The clue is in the name with ‘Bootycamp’, incorporating light bands and bands, this 45-minute class is all about targeting the glutes. Featuring a series of standing and floor exercises, be prepared for a serious booty burn. The second new class, Deep House Stretch, slows things down and focuses on what FLY LDN are best known for. Pairing stretching, mobility drills and self-myofascial release with ambient chilled out music, class goers can zone out and get deep into the stretches. Designed to soothe overworked muscles and relieve tension, this 45-minute session is ideal to combat tightness caused by weight training to enhance flexibility.

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